When people hear the word "diet," they think of counting calories.But on a ketogenic diet (or keto, as it's also called), you don't have to waste time on this activity.Keto is a special high-fat, low-carb diet that puts the body into a state of ketosis, which means it uses stored fat stores for energy.
During keto (that is, 2-3 weeks), you can consume only 20-50 g of carbohydrates per day, but the body should receive 60 to 80% of all calories from fat.Studies have shown that this low-carb diet is effective for weight loss, type 2 diabetes, polycystic ovary syndrome (PCOS), acne and epilepsy.It is also useful for some forms of cancer and Alzheimer's.
Pros and cons of the ketogenic diet
The main advantage of the ketogenic diet is that it really helps you lose weight, reduce the level of bad cholesterol and increase the amount of healthy cholesterol.When the body uses its own fat reserves for energy, appetite often decreases (this process may have been hardwired into humans during evolution to help them survive during starvation).In addition, fat is digested more slowly than carbohydrates and prolongs satiety between meals.
But, like any other diet, keto has its downsides.Following it, you may notice side effects: bad breath, headache, nausea and fatigue.The symptoms that occur in the first days of keto often resemble the conditions at the beginning of the disease.Loss of energy and a feeling of fatigue appear due to a sudden drop in blood sugar levels, but after 24-48 hours there is no effect.
During keto, you may experience bloating or constipation, and urination may also increase during ketosis.Since following a ketogenic diet requires you to eat only certain food groups, you run the risk of developing nutritional deficiencies that can cause your hair and nails to become brittle.
Many patients believe that after completing the diet nutrition course, they easily regain the lost kilograms.This can be avoided by avoiding carbohydrates and trying to eat low-carb foods.
What foods can you eat on keto?
The ketogenic diet helps you lose weight, control your blood sugar and solve health problems.As you already understand, by choosing it, you need to eat exclusively fatty foods.But no, we're not talking burgers and battered onion rings—you're just looking for healthy fats!Where can I get it?You won't believe it, but with keto you can eat tasty, filling and varied, while low-carb foods that you will eat for the next 2-3 weeks (as a rule, ketosis starts on the 7th day of the diet) are easily available in the supermarket.To get the most benefits and reduce the side effects of diet restrictions, eat the following 15 foods regularly.
Fish and seafood
Perhaps fish and seafood are the best sources of vitamins, minerals and omega-3.At the same time, in most seafood there is either a negligible amount of carbohydrates or none at all (for example, in shrimp).If we talk about the most popular products, 100 g of mussels contain 5 g of carbohydrates, squid and oysters - 4 g each, squid - 3 g.In this way, regular consumption of fish reduces the risk of various diseases and improves mental health, so try to eat at least twice a week.
Low Carb Vegetables
Vegetables are nutritious and versatile food, the main thing is to choose those that do not contain starch.On average, a serving of non-starchy vegetables contains 1 to 8 grams of carbohydrates.Therefore, you can safely include zucchini, cabbage, celery and cherry tomatoes in your diet.
Cheese
There are hundreds of types of cheese, and luckily, they're all low in carbs and high in fat, making them perfect for a ketogenic diet.Cheese is rich in protein, calcium and healthy fatty acids.Additionally, eating cheese regularly may help reduce muscle loss experienced by older adults.
Avocado
One serving of avocado contains 2 grams of net carbohydrates, lots of fiber and a variety of nutrients, including potassium.In addition, avocados help support heart function, lower cholesterol levels and affect triglycerides in the body.By mixing it with spices, you can get an excellent sauce for vegetable and fish dishes.
Meat and chicken
Meat and poultry are considered staples in the ketogenic diet.They contain no carbohydrates and are rich in vitamins such as B vitamins and minerals including potassium, selenium and zinc.Meat and poultry are also excellent sources of high-quality protein, which many studies show helps maintain muscle mass during a low-carb diet.
Eggs
Eggs are one of the healthiest and most versatile foods on our planet.One large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making eggs an ideal food for people on keto.In addition, eating eggs affects the production of hormones that prolong the feeling of satiety and maintain blood sugar levels, causing a significant reduction in the total calorie content of food consumed in a day.
In fact, it's important to note that you should eat the whole egg, not just the white - the yolk contains most of the nutrients, including the antioxidants lutein and zeaxanthin, which help maintain eye health.
Coconut oil
Coconut oil contains medium chain triglycerides (MCTs).Unlike long-chain fats, MCTs are absorbed directly by the liver, then converted into ketones or a source of energy that is needed quickly.
In addition, coconut oil increases the metabolic rate, promotes weight loss, and gets rid of belly fat deposits.It is important that it is of high quality - cheap products contain many fragrances and additives.
Plain Greek yogurt and cream cheese
Plain Greek yogurt and cottage cheese are healthy, high-protein foods.And even though it contains some carbohydrates, it can still be included in your diet on a ketogenic diet.150g of plain Greek yogurt contains 5g of carbohydrates and 11g of protein.The same amount of cottage cheese provides 5 g of carbohydrates and 18 g of protein.By the way, studies have shown that yogurt and cottage cheese help reduce appetite and promote a sense of fullness.
Olive oil
Olive oil is high in oleic acid, a monounsaturated fat that has been found to reduce risk factors for heart disease, as well as high in antioxidants known as phenols.These compounds also protect the heart, reduce inflammation in the body and improve arterial function.Olive oil is ideal for salad dressings, mayonnaise and added to cooked foods.
Nuts and seeds
Regular consumption of nuts reduces the risk of heart disease, some types of cancer, depression and other chronic diseases.In addition, nuts and seeds contain a large amount of fiber.But the amount of carbohydrates in it varies.The least amount is in pecans and Brazil nuts - only 1 g per serving (30 g), in walnuts and macadamia nuts - 2 g, in almonds and sesame seeds - 3 g, in pumpkin seeds - 4 g, in pistachios - 5 g, and in cashews - 8.
berries
Most fruits are too high in carbohydrates, so you need to avoid them during the ketogenic diet.Another thing is berries.They are rich in nutrients that can reduce the risk of developing various types of diseases.A serving of 100g of berries provides 5-12g of net carbohydrates.For example, in black berries there are only 5 g, in blueberries - 12 g, in raspberries and strawberries - 6 g each.
Butter and cream
Butter and cream are low-carb foods.Research has shown that, contrary to popular belief, they have a neutral or beneficial effect on the heart when taken in moderation.
olives
One serving of olives (about 28 g) contains 2 g of carbohydrates, of which 1 g is fiber.They are rich in oleuropein, an antioxidant that protects the heart.Eating olives helps prevent bone loss and lower blood pressure.
Coffee and tea without sugar
Unsweetened coffee and tea do not contain carbohydrates.Due to caffeine, they can speed up metabolism, improve physical performance, alertness and mood.They can also reduce the risk of diabetes.Avoid coffee from the "3 in 1" series and tea bags - as a rule, manufacturers add powdered milk and high-carbohydrate flavorings to them.
Dark chocolate and cocoa powder
Yes, the ketogenic diet allows you to eat dark chocolate (at least 70%) and wash it down with cocoa.This is because this food is a very good source of antioxidants.Cacao contains about the same amount as blueberries and acai berries.But dark chocolate contains flavanols - biologically active substances that reduce the risk of heart disease.30 g of unsweetened chocolate contains only 3 g of net carbohydrates, while chocolate with sugar contains 10 g.
